AO: f3kannon
Q: Big Tuna
PAX: schnitzel, Squid, Grandmaster, Gunny, backdraft, Cupid, The Burgh, Snowman
FNGs: None
COUNT: 9
9 pax joined together on this gloomy rainy morning to tackle a Jack Webb themed weighted workout. We met in the deck and here is how it went down.

WARMUP: Started with some dynamic stretching and movement up down the ramp – butt kickers, high knees, toy soldiers, quadraphelia, etc. followed by normal warmup – SSH, low slow squats, arm circles, air presses, hillbillies, windmills, etc.)

THE THANG:
3 rounds/2 exercises per round, each round was done in a 1/4 rep ratio increasing to 10 / 40 reps total
Round 1 – Merican / Chest Press
Round 2 – Squat / Lunges
Round 3 – Rows / LBC’s
In between each round, we did some wall work including wall sits, air presses, front raises, calf raises, donkey kicks, etc.

ANNOUNCEMENTS: 2nd F event planned for June 20 – Thirsty Thursday with the Cannonballers!

COT: Prayers were lifted for all pax – present or not able to come out today. Thanks for coming out this AM – that was a tough one. Always an honor to lead this group!